Healthy RecipesCitrus & Herb Salad

by Kelley Herring 07/18/2008

Citrus and herb saladFeed your face with a healthy salad.  Providing close to 100% of the recommended daily dose of age-defying, collagen-boosting vitamin C, this sumptuous summer treat is also ripe with naringenin — a naturally occurring flavonone in oranges that may help shield skin from UV rays.1

Time To Table: 10 minutes

Serves: 4

The Benefits

  • Excellent source of vitamin A, vitamin C, folate
  • Good source of fiber, iron, magnesium, potassium
  • Healing nutrients: lutein, zeaxanthin, naringenin
  • Low sodium, gluten free

Ingredients

8 cups fresh organic baby spinach
2 whole organic oranges
12 leaves fresh organic peppermint

Preparation

Peel oranges and slice each into eight slices. Chop eight of the peppermint leaves and mix with fresh spinach. Divide greens mixture among four serving dishes. Top each with four orange slices and one mint leaf in the center. Try drizzling with an organic Lemon Poppyseed Vinaigrette or Raspberry Vinaigrette. Serve.

Nutrition Information

46.69 kcal Calories, 10.32 g Carbohydrate, 0 mg Cholesterol, 0.34 g Total Fat, 3.13 g Fiber, 2.44 g Protein, 48.33 mg Sodium, 6.38 g Sugars, 0.06 g Saturated Fat, 0 trans Fat, 0.02 g Monounsaturated Fats, 0.13 g Polyunsaturated Fat

Reference

  1. El-Mahdy, M. A. et al., Photochemistry and Photobiology 2007 Dec 15 [Epub ahead of print].

[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]

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5 Responses to “Citrus & Herb Salad”

  1. Joan Says:

    I live in a country where spinach is not popular. Would you kindly reccommend alternative vegetable that is readily available in the tropics.
    Thank you..

    Entered: July 28th, 2008 at 6:55 pm. Permalink
  2. blessing Says:

    give me an alternative vegetable

    Entered: July 31st, 2008 at 6:58 am. Permalink
  3. blessing Says:

    am waiting

    Entered: July 31st, 2008 at 7:00 am. Permalink
  4. Melanie Segala Says:

    Dear Joan–

    If you don’t have easy access to spinach, try any green leafy lettuce like Romaine. It will still make a tasty nutritious salad.

    Melanie Segala
    Managing Editor
    Total Health Breakthroughs

    Entered: August 4th, 2008 at 3:48 pm. Permalink
  5. subhadra Says:

    even thoughn the receipes are nutritious, it is not available in our area. its will be much better if it is any other alternate vegetable.

    Entered: August 6th, 2008 at 12:08 am. Permalink

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